Safe Pilates practice during Perimenopause and Menopause
How Perimenopause Can Affect Pilates Training and How to Adapt
Perimenopause, the transitional phase leading up to menopause, can bring a host of physical and emotional changes, all of which can impact a woman’s exercise routine - even in the context of Pilates training. Pilates, with its focus on core strength, flexibility, balance, and controlled movement, is an excellent workout to support perimenopause. However, understanding how perimenopause affects the body and how to adjust training accordingly is key to maintaining both safety and effectiveness. If you are attending my classes in person you will find that I adapt them according to your personal physical needs. This article will give you a better awareness for considering your own needs should you be practicing at home, perhaps with my online Pilates course.
The Physical Changes of Perimenopause
Perimenopause typically begins in a woman’s 40s, though it can occur earlier or later, and can last anywhere from 4 to 10 years. During this time, hormonal fluctuations, particularly in estrogen and progesterone, lead to a variety of changes in the body that directly influence physical performance, recovery, and overall health. Some of the most notable effects include:
Decreased Bone Density: Estrogen plays a crucial role in maintaining bone density. As estrogen levels drop during perimenopause, bone mass can decrease, making bones more susceptible to fractures and increasing the risk of osteoporosis.
Changes in Joint Health: Lower estrogen can also affect joint lubrication, leading to stiffness and discomfort. Joints, especially the knees, hips, and lower back, may feel less stable or prone to injury.
Increased Fatigue: Hormonal fluctuations can lead to changes in sleep patterns, and as a result, many women experience heightened fatigue. This can affect energy levels during exercise, making it harder to complete workouts at the same intensity as before.
Mood Swings and Mental Clarity: Many women experience mood changes, irritability, or brain fog due to hormonal shifts. This can impact focus and motivation during Pilates, as concentration and mental engagement are crucial for proper form and technique.
Changes in Flexibility: Some women find that, due to hormonal fluctuations and less collagen production, their muscles and connective tissues become less elastic, leading to a reduction in flexibility. This can make stretches and certain Pilates movements feel more challenging.
How Pilates Can Be Adapted to Manage Perimenopausal Symptoms
Despite these challenges, Pilates remains a highly beneficial form of exercise during perimenopause. It’s a low-impact workout that builds strength, promotes flexibility, and improves posture—key components that can help mitigate some of the discomforts of this transition. However, adjustments are necessary to ensure safety and optimize effectiveness. Here are some strategies to adapt Pilates training during perimenopause:
1. Focus on Bone Health
With the increased risk of osteoporosis during perimenopause, it’s essential to incorporate weight-bearing exercises into your Pilates routine. These exercises stimulate bone growth and can help preserve bone density. Pilates exercises like standing leg work (e.g., lunges or squats) and reformer exercises that involve pushing against resistance can be effective for this purpose. The controlled movements also reduce the risk of injury.
Why: Bone density loss accelerates during perimenopause, and weight-bearing exercises like those found in Pilates are vital for stimulating bone growth and strengthening the skeletal system.
How: Incorporate exercises that target the hips, spine, and legs—areas that are particularly vulnerable to bone loss. Examples include pelvic curls (for spinal articulation) and side-lying leg lifts (to strengthen the hips and thighs).
2. Be Mindful of Joint Health
As estrogen levels decrease, joint stiffness and discomfort can become more pronounced. To avoid strain, focus on gentle, controlled movements that promote joint mobility rather than high-impact, high-intensity movements.
Why: The reduction in estrogen can lead to decreased joint fluidity and an increase in the risk of joint pain or injury. Pilates offers a way to keep the joints moving through low-impact exercises while improving flexibility and strength.
How: Incorporate more gentle stretching and mobility exercises into your routine. Focus on exercises that maintain fluid joint movement, such as the spine stretch forward or cat-cow stretches. Avoid overstretching, as hormonal changes can affect ligament elasticity and lead to overstretching or strain.
3. Modify the Intensity of Workouts
Perimenopausal women may experience periods of fatigue or changes in energy levels, which can make the intensity of traditional Pilates workouts overwhelming. It’s important to listen to your body and adjust the intensity of each session based on how you feel on any given day.
Why: Fatigue and sleep disturbances are common during perimenopause, which may affect your ability to perform high-intensity workouts. Modifying intensity ensures you maintain a consistent routine without overexertion.
How: Opt for more restorative Pilates classes or sessions on days when energy levels are low. Focus on slower, more deliberate movements and place greater emphasis on controlled breathing to maintain the flow of energy. On days when you feel more energetic, you can challenge yourself with more complex exercises or increase the resistance on equipment like the reformer.
4. Adapt to Changes in Flexibility
If flexibility decreases during perimenopause, adjustments can be made to ensure safe stretching. Emphasize gradual progress rather than pushing for deep stretches or trying to reach previous flexibility levels.
Why: The decline in estrogen and collagen production can lead to reduced elasticity in the muscles and connective tissues, making it harder to perform certain stretches. Overstretching can increase the risk of muscle strain.
How: Begin with gentle stretching, focusing on gradual range of motion rather than maximum flexibility. Consider using props like yoga straps or foam rollers to support your stretches and enhance flexibility over time. Prioritize dynamic stretching and mobilization before static stretches to prepare the muscles.
5. Strengthen the Core and Pelvic Floor
The pelvic floor can become weaker during perimenopause due to hormonal changes and the natural aging process. Pilates is renowned for its ability to strengthen the core and pelvic floor muscles, both of which are crucial for maintaining balance and stability during this phase of life.
Why: Weak pelvic floor muscles can lead to incontinence, pelvic organ prolapse, and lower back pain. Strengthening the core and pelvic muscles through Pilates can help mitigate these issues.
How: Incorporate exercises like pelvic tilts, bridges, and the hundred to strengthen the pelvic floor and abdominal muscles. Pay attention to breathing techniques—exhaling deeply during exertion can activate the pelvic floor muscles and enhance core engagement.
6. Prioritize Mental Health and Relaxation
The emotional and mental shifts during perimenopause—such as mood swings, irritability, and brain fog—can affect your Pilates training. Incorporating mindfulness into your sessions can help reduce stress and improve mental clarity.
Why: Stress management is important during perimenopause as it helps counteract the emotional fluctuations that often accompany hormonal changes. Pilates encourages deep, mindful breathing, which can have a calming effect on the nervous system.
How: During your Pilates practice, take time to focus on your breath and body alignment. Consider integrating meditative Pilates practices or gentle breathing exercises (such as diaphragmatic breathing) to promote relaxation and mental clarity.
7. Listen to Your Body
Finally, it is essential to listen to your body and modify your Pilates practice as needed. If a particular movement or stretch causes discomfort, it’s important to adjust or substitute it with an alternative exercise that feels better on the body.
Why: Your body’s needs may change over the course of perimenopause, and honoring these changes will prevent injury and encourage a sustainable Pilates practice.
How: Work with a Pilates instructor who is knowledgeable about the perimenopausal body, or consider working with a physical therapist who specializes in women’s health. Together, you can tailor your practice to suit your unique needs.
Conclusion
Pilates can be a highly effective tool for navigating the physical changes associated with perimenopause. By adjusting the intensity, focusing on joint and bone health, and listening to your body’s signals, you can continue to enjoy the benefits of Pilates—strengthening your core, improving flexibility, and maintaining overall well-being—throughout this natural transition. Always remember to be patient and kind to yourself as your body evolves, and with the right modifications, you can keep moving, growing, and thriving in your Pilates practice.